Eating healthier doesn’t mean that you only eat bland or boring meals, neither does it mean that you have to look for expensive or unusual ingredients.
If you can make sure that you keep your plate colourful, by eating a good VARIETY of ingredients and in MODERATE portions, then half the job is done. Cooking from scratch with FRESH and NATURAL ingredients is another sure way to include all the wholesome ingredients your body needs. This is also a great way to avoid the unhealthy elements, often very high (and hidden) in pre-prepared and convenience foods.
PLATE MODEL
By dividing your plate into the four main food groups, it becomes so much easier to know how much you are in fact eating.
These are the main food groups; protein, vegetables and fruit, high-fibre starches and healthy fats. All of these should be included in your meals.
We have to eat from each group to provide our bodies with enough protein, vitamins, minerals, fibre, and other nutrients as well as a small amount of healthy fats.
Use this practical guideline to plan your meals:
Imagine dividing your plate into four quarters, then it should look like this.
¼ = protein
¼ = unrefined, high-fibre starch
½ of your plate = veggies and fruit
Small portion of healthy fats
PROTEINS from different sources are an important starting point to keep building and strengthening our muscles. Ingredients like meat, fish, chicken, plant-based proteins and of course, eggs are all good sources of protein. The portion should be about the size of the palm of your hand, or one-quarter of your plate.
UNREFINED CARBOHYDRATES are important to give us some energy. Carbohydrates are typically divided into sugars (high in sweet treats, baked goods, refined and processed foods) and starches (found in bread, rice, pasta, flour and also starchy vegetables, like potatoes, sweet potatoes or butternut). Try to minimize ‘white starches’, like bread, rice and pasta and try to make better choices, as refined carbs cannot sustain your energy levels as well as unrefined carbs. Brown rice is a better choice than white rice, or wholewheat bread rather than white bread. Definitely keep your starch portions no more than a quarter of your plate and only choose one starch per meal.
FRUIT AND VEGETABLES are easy to include in your meals in a variety of ways. Start with what’s in season, as it is extra flavourful and definitely more affordable. The more fresh ingredients you include, the less space there will be for unhealthy foods on your plate. Remember Heleen’s saying to ‘eat the rainbow’ and include a colourful variety every day ingredients. You should fill half your plate with low-starch veggies, like green veg and other salad ingredients.
Yes, fruit does contain sugar as well, so keep your portions moderate, but remember that they also contribute lots of other healthy nutrients.
HEALTHY FATS are really vital to include in your meals. Ingredients like avocados, olive oil, nuts and seeds are good examples of healthy fats. For many years people believed that these ingredients and even foods like eggs, are unhealthy. Today, we know that it’s not about the amount of fat you eat, but rather the quality of fats you include. You only need a small amount to enjoy the benefits of these fats.
Visit Heleen’s website (www.heleenmeyer.co.za) to read more about her food philosophy.
Design: @iseecreative